Vegans (say "VEE-guns" or "VAY-guns") are
total vegetarians. They eat only plant foods. They don't eat food that comes
from animals in any way, including milk products, eggs, honey, and gelatin
(which comes from bones and other animal tissue).

Many people are semi-vegetarian—most of the diet is vegetarian, but sometimes they may eat meat, poultry, seafood, fish, and/or eggs.

There are many reasons why
some people choose vegetarian diets:

A vegetarian diet can be healthier than other
diets.

Some people think it's wrong to use animals for
food.

Some religions forbid eating meat.

A vegetarian
diet can cost less than a diet that includes meat.

Eating less meat can be better for the environment, because most meat is commercially farmed.

Some people don't like the taste of meat.

Are vegetarian diets healthy?

If properly planned,
vegetarian diets can provide all the nutrients you need. In addition to that,
being a vegetarian can actually be better for you. In general,
vegetarians:1

If you do not use milk, use soy milk fortified
with calcium, vitamin D, and vitamin B12. Count
1 cup (8 fl oz) as one serving.
You can also use fortified soy cheese or soy yogurt.

How can vegetarians eat a balanced diet?

You may be
worried that you won't get all the nutrients you need with a vegetarian diet.
But as long as you eat a variety of foods, there are only a few things you need
to pay special attention to.

Calcium for vegetarians who don't eat milk products. If you don't get your calcium from milk products, you
need to eat a lot of other calcium-rich foods. Calcium-fortified breakfast
cereals, soy milk, and orange juice are good choices. Calcium-fortified means
that the manufacturer has added calcium to the food. Other
foods that have calcium include certain legumes,
certain leafy green vegetables, nuts, seeds, and tofu. If you don't use
calcium-fortified foods, ask your doctor if you should take a daily calcium
supplement.

Iron.Getting enough iron is not a problem for
vegetarians who take care to eat a wide variety of food. Our bodies don't
absorb iron from plant foods as well as they absorb iron from meats. So it's
important for vegetarians to regularly eat iron-rich foods. Vegetarian iron
sources include cooked dried beans, peas, and lentils; leafy green vegetables;
and iron-fortified grain products. And eating foods rich in vitamin C will help
your body absorb iron.

Vitamin B12 for vegans.Vitamin B12 comes from
animal sources only. If you are a vegan, you'll need to rely on food that is
fortified with this vitamin (for example, soy milk and breakfast cereals) or
take supplements. This is especially important for vegan women who are pregnant
or breast-feeding.

Like everyone else, vegetarians also need to make
sure they get the following nutrients:

Protein. When considering a vegetarian diet, many
people worry that they will not
get enough protein. But eating a wide variety of protein-rich foods such as soy products, legumes, grains, nuts, and
seeds will give you the protein you need.

Zinc. Your body absorbs zinc better when it comes
from meat than when it comes from plants. But vegetarians don't usually have a
problem getting enough zinc if they eat lots of other foods that are good
sources of zinc, including whole-grain breads, cooked dried beans and lentils,
soy foods, and vegetables.

Is it safe for children to be vegetarians?

A
well-planned vegetarian diet can be healthy for children. Young vegan children tend to be slightly smaller but still
within normal growth ranges. And they tend to catch up to other children in
size as they get older.

If you are raising a child on a
vegetarian diet, consider the following:

Babies who get only breast milk should have supplements of iron
after the age of 4 to 6 months. (This is not necessary if you add
iron-fortified infant cereal to the child's diet at this age.)

A vitamin D supplement may be appropriate for children under 1 year of age. Talk with your doctor about how much and what sources of
vitamin D are right for your child.

Breast-fed
babies of vegan mothers need vitamin B12 supplements if the mother's diet is
not fortified.

Children younger than 2 years need the extra fat in
whole milk for brain and nerve development. Don't give them low-fat or fat-free
milk. If you are using soy milk instead of cow's milk, make sure that it's
full-fat soy milk, and talk to your doctor or a
registered dietitian to make sure your child is
getting enough fat.

Vegan diets can contain a lot of fiber. Fiber is great because
it fills you up without adding a lot of calories. But children have small
stomachs, and the fiber they eat can fill them up before they get enough
calories. Frequent meals and snacks—with plenty of cereals, legumes, and
nuts—will help children get the energy and nutrients they need for healthy
growth.

What if your teenager decides to become a vegetarian?

With careful planning, a vegetarian diet can be very healthy for teens.
In fact, it can be a great way to get them into a lifelong habit of healthy
eating.

If your teen decides to become a vegetarian, teach him or
her how to plan meals to get all the right nutrients every day. Teens need
calcium and
vitamin D. And iron is especially important for teen
girls who are menstruating. Talk with your doctor about how much of these
vitamins and minerals your child needs. Ask if your teen needs to take a daily
supplement.

You may want him or her to talk to a
registered dietitian to learn how to plan a healthy
vegetarian diet.

It's important to find out why your teen wants to
follow a vegetarian diet. Some teens adopt a vegetarian diet as a way to lose
weight, and "being a vegetarian" can hide an eating disorder like
anorexia.

Other Places To Get Help

Organization

Academy of Nutrition and Dietetics: Eat Right (U.S.)

www.eatright.org

Related Information

References

Citations

Craig WJ, et al. (2009). Position of the American Dietetic Association: Vegetarian diets. Journal of the American Dietetic Association, 109(7): 1266–1282. Available online: http://www.eatright.org/About/Content.aspx?id=8357.

Other Works Consulted

Craig WJ, et al. (2009). Position of the American Dietetic Association: Vegetarian diets. Journal of the American Dietetic Association, 109(7): 1266–1282. Available online: http://www.eatright.org/About/Content.aspx?id=8357.

Craig WJ, et al. (2009). Position of the American Dietetic Association: Vegetarian diets. Journal of the American Dietetic Association, 109(7): 1266–1282. Available online: http://www.eatright.org/About/Content.aspx?id=8357.

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